Friday 8.23.19

SNATCH COMPLEX 1 Snatch Pull + 1 Hang Power Snatch 15min to heaviest complex Snatch Pull (Push + Shrug) Hang Power Snatch (Jump + Shrug & Catch) CONDITIONING AMRAP 24 (Alternating Rounds w/partner) 15 Calorie Row 10 Power Snatch (95/65) NO DUMPING!!!!

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Wednesday 8.21.19

CONDITIONING AMRAP 5 (Rest 5) BUY IN: 50 Wallballs (20/14) AMRAP in Remaining Time: 12 Deadlifts (185/135) 12 Bar Facing Burpees AMRAP 5 (Rest 5) BUY IN: 35 Wallballs (20/14) AMRAP in Remaining Time: 9 Deadlifts (225/155) 9 Bar Facing Burpees AMRAP 5 BUY IN: 20 Wallballs (20/14) AMRAP in Remaining Time: 6 Deadlifts (275/185) Read more about Wednesday 8.21.19[…]

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Tuesday 8.20.19

PRESS COMPLEX (from the rack) 5 Strict Press + 3 Push Press + 1 Jerk (Push Or Split) 15min to build to heaviest complex CONDITIONING 5 Rounds (20min): Min 1- Calorie Row Min 2- KBS (AHAP) Min 3- T2B Min 4- Rest and Record score total reps

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Friday 8.16.19

DEADLIFT 3-1-3-1-3-1+ @ (70-75-70-80-70-85% of 1RM) CONDITIONING 10 RFT w/partner 10 T2B 8 Deadlifts (245/165) 6 Bar Facing Burpees alternating rounds with partner (5 each)

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Thursday 8.15.19

STRENGTH CONDITIONING 6 Rounds NOT for time 10 BB Bent Row (115/75) 5 Bar Facing Burpees CONDITIONING AMRAP 20 (alternating rounds w/partner) 2-4-6-8-10… DB Devils Press (35/20) DB 20” Box Step Ups Round and Rep scheme: P1= 2+2 then P2= 2+2, P1= 4+4 then P2= 4+4, and so on…

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Wednesday 8.14.19

POWER CLEAN PRIMER Clean Pull + Hang Power Clean + Power Clean 15min to Moderately Heavy Complex We have three shrugs to focus on in this complex to initiate bar speed on the clean. CONDITIONING AMRAP 18 w/partner (alternating rounds) 30 Double Unders 5 Deadlifts (155/105) 5 Hang Power Cleans 5 Power Cleans

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Monday 8.12.19

SQUAT STAMINA 2 Front Squat + 4 Back Squat @ 90% of 1RM 20min building complex up to 75% of Back Squat CONDITIONING 3 RFT 400m Run 12 DB Power Snatch (70/50) 21 DB Goblet Squats (70/50) BIP BELIEVE in the process INSPIRE others PURSUE excellence

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